GROUP CLASS WORKOUT
Warm Up:
2 minute machine
30 banded good mornings
20 Russian kettle bell swings
15 push ups
10 groiners
15 PVC pass throughs
PVC Progression
1 Round:
5 deadlifts
5 hang power cleans
Strength: Power Cleans (every 1:00)
Strength: 12×2 @75-80%
Technique: 12×4 @moderate weight
MetCon:
Welded:
5 Rounds
4 clean and jerks (135#/95#)
8 toes to bar
12 lateral burpees
Advanced: add 2 muscle ups at beginning of each round
Scaled: 12 knee raises
*14 minute time cap
Welded Lean:
5 Rounds
4 deadlifts (135#/95#)
8 toes to bar
12 lateral burpees
Scaled: 12 knee raises
*14 minute time cap